Finding Calories in roti - chapati calories and increasing chapati nutrition

Wheat is world's highly consumed cereals. Staples such as chapati, roti, puri or bread are prepared using refined or whole wheat flour. There are other wheat-based products available in the market now such as wheat bulgur, wheat semolina, atta noodles and wheat pasta. However, the nutritional values in these products vary depending upon the ingredients.

Whole wheat grain is rich source of various fiber, vitamins and minerals than the refined wheat. Nevertheless, both wheat contains gluten which is type of a protein. Many individuals are sensitive to gluten which can create problem in their immune system.

This article will describe you about calories in roti, chapati calories and how you can increase chapati nutrition by adding some ingredients. We will also discuss the calories in one roti. If you are interested in measuring 2 chapati calories we will discuss the same here.

Chapati Nutrition

Since whole wheat mainly is composed of carbohydrate. 80% of the total energy from wheat is from Carbohydrates and 13.16% of its energy comes from protein. Followings are the other nutritional figures of chapati which is also made up of 100% whole wheat.

Chapati calories - 321.71 kCal per 100 gm flour

Chapati Nutrition

Protein - 10.59 gm

Carbohydrate - 64.72 gm

Fat - 1.47 gm

Total Fiber – 11.23 gm

Vitamin B1 - 0.46 mg

Vitamin B2 - 0.15 mg

Vitamin B3 - 2.68 mg

Vitamin B6 Total - 0.26 mg

Vitamin B9 - 30.09 mcg

Vitamin E - 0.77 mg

Vitamin K - 1.75mcg

Calcium - 39.36 mg

Phosphorus - 315 mg

Iron - 3.97 mg

Magnesium - 125 mg

Copper - 0.49 mg

Manganese - 3.19 mg

Molybdenum - 0.073 mg

Zinc - 2.85 mg

Chromium - 0.006 mg

Selenium - 47.76 mcg

Omega 3 - 38.51 mg

Omega 6 - 616 mg

Roti calories made up of maida

While making maida the bran and germ which is the most nutritious parts of the grain are removed from whole wheat during the milling and refining process. Therefore, white roti is relatively poor in many vitamins and minerals compared to whole-grain roti.

In many regions refined wheat flour is used to make roti, bread, pastas or puris. Following are the nutritional values of refined wheat flour. Refined wheat is composed of carbohydrate. 84.5 % of the total energy from wheat is from Carbohydrates and it contains only 2.76 gm fiber as against 11.23 gm of whole wheat.

Calories in roti made up of maida – 351.56 kCal per 100 gm flour used

Roti Nutrition (maida)

Protein - 10.36 gm

Carbohydrate - 74.27 gm

Fat - 0.76 gm

Total Fiber - 2.76 gm

Vitamin B1 - 0.15 mg

Vitamin B2 - 0.06 mg

Vitamin B3 - 0.77 mg

Vitamin B6 Total - 0.08 mg

Vitamin B9 - 16.25 mcg

Vitamin E - 0.05 mg

Vitamin K - 1mcg

Calcium - 20.4 mg

Phosphorus - 110 mg

Iron - 1.77 mg

Magnesium - 30.69 mg

Copper - 0.17 mg

Manganese - 0.63 mg

Molybdenum - 0.013 mg

Zinc - 0.88 mg

Chromium - 0.005 mg

Selenium - 0 mcg

Omega 3 - 17.45 mg

Omega 6 - 325 mg

Fiber in roti

Whole wheat is rich in fiber but refined wheat contains very less (11.23 gm in whole wheat chapati vs 2.76 gm in maida roti). Some of the fibers feed your gut bacteria while the rest fiber is insoluble that passes through your digestive track without being absorbed and adds bulk to stool.

Furthermore, wheat contains around 1.6 gm amounts of soluble fibers. Soluble fiber is known to help reduce LDL cholesterol.

How to reduce calories in roti

It is advisable that calories to fiber ratio of your meal should be lowest so that you can achieve complete nutrition with less calories.

As you see chapati or roti is rich in carbs and hence they are usually eaten with vegetables or dals to reduce the overall calories through carbs. Among other cereals Chapati or roti rank high on the glycemic index (GI), making them unsuitable for people with diabetes. But vegetables are rich in fibers and minerals so they helps reduce glycemic index of chapati. Dals are rich in protein and also provide vital fibers. So earing less chapati and more dals and vegetables would help in reducing overall calories in your dish.

Additionally you can add fenugreek seeds, roasted poppy seeds, cumin seeds or coriander seeds while preparing dough. These seeds are high in soluble fiber and help reduce overall calories to soluble fiber ratio. They would also add vitamins and minerals in the roti thus making roti more nutritious.

Finding calories in one roti or 2 chapati calories

It is generally observed that roti or chapati prepared vary in size and weight. 100 gm of wheat flour can be used to prepare 3 to 5 chapatis or rotis. You can calculate calories in one roti using DietKundali calorie calculator app. Just add the weight of wheat flour as your ingredient (say 150 gm) and 6 as number of servings if you have prepared 6 rotis using the dough. You will get calories in one roti or 2 chapati calories you need. Additionally you can also calculate nutrition of your family for the entire month with more foods. Download the app here.
Read more about how you can use diet kundali to improve your nutrition in our website

Calculate chapati calories and chapati nutrition at Diet Kundali app

Reference

https://www.healthline.com/nutrition/foods/wheat

http://vikaspedia.in/health/nutrition/nutritive-value-of-foods/indian-food-composition-tables

https://www.ncbi.nlm.nih.gov/pubmed/28376899

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